WOD
Warm-up
Thruster (Weight)
Thrusters
EMOM 12min:
Min 1, 2, 3, – 8 reps
Min 4, 5, 6 – 6 reps
Min 7, 8, 9- 4 reps
Min 10, 11, 12- 2 reps
*increase load each rep range
Met Con (Time)
10min EMOM
10wall balls + 10 DB Snatches
10wall balls + 10 DB Snatches
Min 1- 12-15m broad jump + stretch remainder of minute
Min 2- 160/200m row
Min 3- 10 scan push-ups + 10 banded face pulls
Min 4- rest and stretch of choice